Week 4 (June 22, 23, 25)

Can you believe we have been at this for 4 weeks now??? The word of the week is patience. Patience with yourself, patience with others. As we start moving towards rowing together, things can get frustrating quickly. We are going to SLOWLY build up to rowing by all. Please take the time to use the strokes when you are rowing with a stable platform to really focus on your form. ~Julie

1. Rowing Visualization

Lots of women’s quads heading down the Charles River in Boston…. what do you notice?

2. Technique Playlist

3. Race Prep

Here’s a quick look at the CU Men’s 8+ turning the bend before the last bridge at Wichita. Notice the curve, the red/green buoys, and how the boats are chasing each other down along the course. Fun, huh?

Week 3 (June 15, 16, 18)

Great job last week! Lots of great improvement in steering, docking, and body position. This week, I’d like for us to focus on two things: being quick on the dock and purposeful with our catches. I also heard several of you asking for information on boat handling commands… I recorded a quick audio clip for you to listen to and review. ~Julie

1. Rowing Visualization

2. Technique Videos (Catch)

3. Audio of Commands

//

CSU Summer Erg Testing

All right, my friends. Let’s see it. For the competitive among you, have fun. For those of you who hate erging, just approach these like another workout and do the best you can. You are giving me a picture of your fitness and the overall needs of this team. Make sure you warm-up well and test with a buddy when possible. ~Julie

Summer ERG%0ATESTINGJune Test

Test Date: 1st week of June (or last week of May if you are going to be on vacay)
Tests: Peak Power, 2k, 6k, 75 minute (Rest 1-2 days between each of the bolded tests.)
Submit Scores: by midnight June 7th using Google Form below (also linked in sidebar)

July Test

Test Date: 1st week of July (or last week of June if you are going to be on vacay)
Tests: TBD
Submit Scores: by midnight July 7th using Google Form below (also linked in sidebar)

August Test

Test Date: 1st week of August  (or last week of July if you are going to be on vacay)
Tests: TBD
Submit Scores: by midnight August 9th using Google Form below (also linked in sidebar)


  • Peak Power Test

    • Warm up (10 minutes of steady state rowing)
    • Set erg damper to 10.
    • Set the monitor to 30 seconds time and showing watts.
      • Start rowing using full strokes and watch the monitor to mentally record your highest watts. (No rate cap- this is all out, max effort.)
      • Repeat a 2-3 times- there is a learning curve for how to do this test.
    • Record your highest watts.
    • You can follow this directly with one of the tests below.
  • 2K Test

    • If you have a 2k that is less than a month old, please just enter those scores. Otherwise, test when you are well-rested.
    • Warm up (15 min. of steady state rowing- 5′ at 18, 5′ at 20, 5′ at 24 with power 10’s on the minute.)
    • Set your monitor to 2K and damper to 3-5.
    • Row 2K at any rate- no cap.
    • Record your time, average SPM, and watts.
  • 6K Test

    • Warm-up (10 min of SS rowing- 5’@18, 5’@20)
    • Set the monitor to 6K and damper to 3-5.
    • Row 6k, rate cap of 28.
    • Record your time, average SPM, and watts.
  • 75-Minute Test

    • Set your monitor to 75 minutes and your damper to 3-5.
    • Row for 75 min at no higher than 24 SPM.  (Have water nearby for if you need a quick drink.)
    • Record your meters, average SPM, and watts.